Bok choy, also known as pak choi or Chinese white cabbage, was originally cultivated in China thousands of years ago and since then has spread to cuisines all over the world.

Bok choy belongs to the cruciferous vegetable family, which also includes kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories. If you are trying to eat healthier, cruciferous vegetables like bok choy should be at the very top of your grocery list.

Bok choy ranks very highly on the Aggregate Nutrient Density Index (ANDI), which rates foods based not only on their vitamin and mineral content, but also their phytochemical composition and antioxidant capacity.

Foods that have the most nutrients per calorie have the highest rankings, and bok choy is ranked among the top 3 fruits and vegetables in terms of ANDI scores.4

Cruciferous vegetables such as bok choy are rich in glucosinolates, which are sulfur-containing compounds that have been found to benefit human health in a variety of ways.

Possible health benefits of consuming bok choy

Cancer

Bok choy and other cruciferous vegetables have been found to possess certain anti-cancer properties. Several population studies have shown that people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, colorectal and breast cancer. The glucosinolates found in these vegetables are converted into isothiocyanates in the body, and these compounds help the body fight cancer.5

Bok choy contains folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.1 Vitamin C, vitamin A and beta-carotene function as powerful antioxidants that help protect cells against free radical damage.

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in bok choy. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.1

Bone health

The iron, phosphorous, calcium, magnesium, zinc and vitamin K in bok choy all contribute to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.2

Blood pressure

Potassium, calcium and magnesium (all present in bok choy) have been found to decrease blood pressure naturally.8

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4,700 mg recommendation.6

Heart health

Bok choy's folate, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all help to maintain a healthy heart.

In one study, those who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1,000 mg per day).6

Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

Inflammation

Choline is a very important and versatile nutrient in bok choy that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.3

Immunity

The selenium found in bok choy has also been found to improve immune response to infection by stimulating production of killer T-cells.1

Skin

Collagen, the skin's support system, relies on vitamin C as an essential nutrient. Vitamin C works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like bok choy decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

How to incorporate more bok choy into your diet

All parts of bok choy can be consumed and are prepared in a variety of ways. In addition to its low-calorie and high nutrient content, its mildly sweet flavor and crisp texture make it an ideal addition to almost any dish.

Stir-fry bok choy with a variety of vegetables and some soy sauce and sesame oil.

Quick tips:

Shred raw bok choy and toss with other fresh vegetables to make a quick salad

Add chopped bok choy to hot and sour soup

Stir-fry bok choy with a variety of vegetables and some soy sauce and sesame oil

Try sautéing fresh garlic and ginger in olive oil until soft then add bok choy and continue to sauté until desired tenderness

Potential health risks of consuming bok choy

Raw bok choy has been classified by some as a goitrogenic food, which hinders thyroid function by inhibiting the absorption of iodine. This is due to the enzyme myrosinase, which is present in raw cruciferous vegetables but is deactivated by cooking. Although consumption of excessive quantities of raw bok choy has proven dangerous, it is safe to consume raw bok choy in moderate amounts.7

If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or fewer foods containing vitamin K, which plays a large role in blood clotting.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

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